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2/28/2016

One of my favorite snacks that gives me a sweet fix and is good for you is an almond butter and honey wrap!

I use coconut paleo wraps. I either make my own almond butter or use a Maranatha Coconut Almond Butter you can buy at Krogers. Simply spread the almond butter on the coconut wrap and drizzle with locally produced honey and you have a nutritious sweet fix! Of course, the paleo wraps are an acquired taste. Some folks like Coach Amanda is not found of them but we use them in place of tacos or bread for somethings. Enjoy!

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2/28/2016

Strength:

OTM X 10

8 OHS

Use heaviest load possible

 

WOD:

For Time: 20 min cap

Row 1000 m

then:

5 rounds

12 HSN (Rx+ 135/95) (Rx 115/75)

6 Thrusters

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2/26/2016

Open 16.1

or

21-15-9 for time (10 min cap)

Ball slams (30/20)

Burpees

HPCL (115/75)

 

rest 5 min

 

9-15-21 (10 min)

Assault Bike Calories

Med ball/sandbag over the shoulder (100/70)

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2/26/2016

Open 16.1

Complete as many rounds and reps as possible in 20 minutes of:
• 25-ft. overhead walking lunge
• 8 burpees
• 25-ft. overhead walking lunge
• 8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled:
• 25-ft. rack lunge
• 8 burpees
• 25-ft rack lunge
• jumping pull-ups

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2/24/2016

From rack:

7 X 1 behind the neck split jerk

  • every min
  • go HAP

 

OTM X 20

1 PJ/1 SJ

  • start at light weight
  • Go HAP

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2/23/2016

 

“Gorila”

Teams of 3, AMRAP 25:

100 Calorie Row, 50 Clean and Jerks (95/65)

100 Calorie Row, 50 Clean and Jerks (135/95)

100 Calorie Row 50 Clean and Jerks (155/105)

100 Calorie Row, Max Clean and Jerks (185/135)

divide up work any way you want to

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2/22/2016

WOD:

In three minutes complete:

2 rounds of:

10 wall balls (20/14) (10’/9’)

10 box jumps (24/20)

continue to increase reps by 2 for both movements and repeat above until unable to complete the 2 rounds within the three minute time frame.

 

rest 5 min

 

OTM for 5 min

3 muscle ups or Muscle up progressions (do 3 banded and 3 kip from the ground)

If unable to do unassisted dips or chest to bar then do 6 pull ups.

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2/21/2016

The Open Starts this week!

WOD:

12 min AMRAP

30 DUs

10 HPSN (95/65)

30 DUs

11 HPSN

30 DUs

12 HPSN

go up by 1 HPSN after each set of DU until time cap

 

rest 5 min

 

AMRAP

Max KB wallball shots (53/35) unbroken

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2/20/2016

I threw this together this week. It is easy to make and provides some great protein and carbs!

3-4 ripe plantains sliced lengthways. Very thin! 1/4 inch (Soak your plantains in water with 2 tbsp of salt for at least 30 min. Drain before using)

.75 to 1 lb of ground organic chicken (I use simple truth from Kroger)

12 oz of organic chicken sausage (Whole foods has a great selection of different flavors. I like the mild Italian or the Pesto Romano) ground up in food processor or cut into small pieces.

red pepper (chopped)

1/2 red onion (chopped)

adobo seasoning (2-4 tsp)

basil (dried 2 tsp, or fresh 1/8 cup chopped

thyme (dried 2 tsp, or fresh – several twigs with leaves pulled off)

oregano (dried 2 tsp, or fresh 1/8 chopped)

30 oz of organic spaghetti sauce

Organic mozzarella shredded cheese (optional)

Directions

Saute pepper and onion in 2 tbsp of coconut oil.

Add spices and chicken and cook chicken until no longer pink.

Take off heat and stir in sausage and pour in spaghetti sauce and mix together.

Spray a large casserole dish with non-stick spray (I use coconut spray)

Layer plantains on bottom of the dish then spread a 1/2 inch or more layer of meat down. You can sprinkle cheese on the layer if you want. Put down another layer of plantains over the meat and then put remaining meat on top. You can top this with cheese or put a couple shakes of dried basil on top.

Cover the dish with aluminum foil and bake for 20-23 min. Pull out of the oven and let set for 5 min. Slice, serve, and enjoy!

 

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2/19/2016

Strength:

EMOTM, Alternating Minutes X 10

Dead Lift 5X8 at 65% of 2 RM

Max L-sit hold or 30 sec

 

WOD:

 

You can start at any of the following to complete:

 

5 min AMRAP

50m sled push (180/120)

50m jog

 

3 min rest

 

5 min AMRAP

7 DL (225/145)

1 rope climb

 

3 min rest

 

5 min AMRAP

250 m row

6 burpees over rower

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